Tuesday December 11th 2012

The 5am crazies

Tuesday December 11th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm
WOD

A. In 15 min build to a heavy one rep hang (Mid thigh) squat snatch
– Let feel dictate your load and whether or not you choose to go for a new max effort. Just build to a weight that feels like the outer limit of what you are capable of performing with good mechanics
B. “Dradle, Dradle, Dradle”
8 Rounds for time of:
8 Hang power clean (155/105)
100 M. Sprint
rest 1 min B/T rounds
– Score is total time with rest included

Recovery/Mobility
1 min/each – Single leg flexion
2 min – olympic wall squat
2 min – anchored T-spine mobilization
1 min/each – posterior chain floss

Weekly Member Challenge #1

“Tabata” (20 sec on/10 sec off) Airdyne X 20 minutes
– Accumulate as many calories as possible over the course of the 20 minutes. Go hard!

Taylor – 433 Cal.
Paul – 437 Cal.